Warm-up Strength: 3 sets Bulgarian Split Squats x 8 each @3111 Rest 45sec between legs and 90sec between sets Conditioning: 75/60 Calorie Row Buy-in Then, Choose Your Own Adventure: Option 1) Chipper 70 Alternating Dumbbell Snatches 50 Box Jump-overs* *Step-down only Option 2) Rounds 10rds 7 Alternating Dumbbell Snatches 5 Box Jump-overs* *Step-down only Option...Read More

Mobility: Chest Skill: Strict Ring Muscle-up Progressions Conditioning: Option 1:  As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski, Bike 15/12 80ft Dumbbell Hex Carry 20 Plank Dumbbell Pull Through 15 Straight Leg Raises with Dumbbells in Press Position 10 Horizontal Ring Rows with False Grip Option 2: 20min Stroke...Read More

Barbell Warm-up Olympic Lifting: Percentages based on Power Clean and Jerk Every Minute on the Minute x 3min 3 High Hang Power Clean x 1 Jerk @50% Rest 1min Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power...Read More

Warm-up Strength: Tempo Back Squat @32X1 3×60, 2×65, 2×70, 1×75, 1×75-80% Followed by one set of Back Squat x 3 reps @80% with No Tempo Conditioning: 40 Walking Lunges 400m Run 30 Back Rack Reverse Lunges* 95/65 300m Run 20 Front Rack Reverse Lunges 200m Run *Barbell from the ground. Do not drop it off...Read More

Warm-up Skills: Week 1 For the next six Mondays, you’ll be working on these 3 skills. It’s important that you take note and remember how many reps you get in the 60sec test of each movement. If you do not have strict handstand push-ups, pick a variation that gets you at least 12-15 reps. Complete...Read More

Warm-up Skills Practice Conditioning: Every Minute on the Minute x 15min: 1- 20 Wall Balls 2- 15 Box Jumps 3- 10 Deadlifts @50-55% 4- Max Ring or Bar Muscle-ups 5- RestRead More

Mobility: Shoulders Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run 20 Plate Bus Drivers 20 Plate Hops 20 Walking Lunges Holding Plates (anyway) 20 Russian Twists with Plate 20 Plate Ground to OverheadRead More

Warm-up Full Body Strength: Every Minute on the Minute x 12min Work for 40sec each minute, rest for 20sec 1- 1-1-2 Dumbbell Bench Press 2- Horizontal Ring Row 3- Sandbag Bearhug Squats* *Use sandbags, heavy walls balls, or heavy slam balls Interval Training: These are meant to be very high intensity efforts in the 85-90%...Read More

Warm-up Long Conditioning: 1000/800m Row 25 Lateral Burpees Over a Parallette 1000m Run 25 Burpees to Target* 100 Double-unders 25 Line Facing Burpees** *The height of the target must be above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should...Read More

Warm-up Strength: Every 2:00 x 12min Deadlift 5-3-1, then 5-3-1 Increase through the first 5-3-1, then use the weight you did for 3 reps as the set of 5 in the second wave. “Heavy Day” Strength: Every 2:30 x 7 sets:2 Power Cleans2 Thrusters– Increase loading across as many sets as possible. Power cleans are...Read More